D-51's log - triathlon offseason '10

[D_51]

First post, been searching the board for a few weeks. Here is a little history on me:
39 yo
6'1"
206
Been as heavy as 275 as D1 'ball player in college and PL'd at 242 with a 1240 raw total. Army for 6 years, down as low as 172, but most of the time around 190. Out of the Army and up to 240 with decent lifts. Started dropping weight for MMA to 225. Back in Army for 6 more and down to about 200 with good cardio and doing Crossfit type work. Out of the Army again and started doing triathlons last year. So I have been all over and done a lot of different training.
Right now I am happy with my triathlon performance, set a PR 5K run and placed 3rd in a 25K run last week. But I have given up too much strength to get there. So I am using SS to get my lifts up and will still bike, swim and use a kettlebell for conditioning to be ready for tri season next year.

[D_51]

10/10

Warmup:
OHS 45 x 15
Pushups x 15
Situps x 15
Pullups x 5

Squat:
45 2 x 5
135 1 x 5
165 1 x 5
185 3 x 5

BP:
45 2 x 5
115 1 x 5
135 1 x 5
155 3 x 5

DL:
135 1 x 5
225 1 x 5
275 1 x 5

Stretching

[D_51]

10/12

Wamrup:
OHS 45 1 x 15
Pushups 1 x15
Situps 1 x 15
Pullups 1 x 5

Squat: 45 x 5, 5; 135 x 5; 175 x 5; 190 x 5, 5, 5

OHP: 45 x 5, 5; 75 x 5; 100 x 5, 5, 5

PC: 45 x 2, 2, 2, 2; 135 x 2, 2, 2, 2, 2

Stretching

First two in the books, kept everything light and focussed on form. Everything will go in 5lb increases, except DL which will be 10lbs. Will start adding in conditioning work next week.

[D_51]

10/14

Warmup:
OHS 45 x 15
Pushups x 15
Situps x 15
Pullups x 5

Squat: 45 x 5, 5; 135 x 5; 165 x 2; 195 x 5, 5, 5

BP: 45 x 5, 5; 115 x 5; 145 x 2; 160 x 5, 5, 5

DL: 135 x 5, 5; 225 x 5; 255 x 2; 285 x 5

Bike: 5 min Lev 3 at 23mph

Stretching

[D_51]

10/17

Warmup:
OHS 45 x 15
Pushups x 15
Situps x 15
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 175 x 2; 200 x 5,5,5

OHP: 45 x 5,5; 65 x 5; 85 x 2; 105 x 5,5,5

PC: 45 x 2,2,2,2,2; 140 x 2,2,2,2,2

Bike:
.25mile Lev 1 @ 20mph
.25mile Lev 2 @ mph
3 x .50mile intervals Lev 4 @ 30mph w/.25mile recoveries Lev 2 at 20-22mph
.25mile Lev 1 @20mph

Stretching

Strained my upper left quad Thursday. Spent Sauturday working on loosening it up, then icing. Sunday AM walked 3.5 miles and felt good. After warmup felt good and did work sets no problem.

BW at 208.0 Sunday AM, 2Lb increase in a week. I don't care what % is fat. I will burn that off easily enough.

[D_51]

10/19

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 2; 205 x 5,5,5

BP: 45 x 5,5; 115 x 5; 140 x 2; 165 x 5,5,5

DL: 135 x 5; 225 x 5; 275 x 2; 295 x 5

Kettlebell Snatch: 3 x 10/10 w/15 seconds rest between

Stretching

Probably last top set of DL using double overhand.

[Laplace's Daemon]

Welcome and good luck D_51. I've also recently started SS, but my lifts are nowhere near yours yet (I have no history of weight training). I've done some cycling in the past, and I'll be doing it again once I get to the end of my linear progression. I certainly wouldn't mind hearing any comments about how your tri training is going.

[D_51]

LD,
Thanks. I am sure that if you put in the effort and follow the program your lifts will increase. What distances do you do? I focus on sprint and Oly, I think these can be done without having to give up too much strength. At least that is the goal.
I wouldn't mind starting a thread in the programming forum to discuss my long range planning. I am no expert, my lifts are not what they could be, and my times could get better. But I do think I am working on a decent ballance between what many would think are opposite ends of the conditioning spectrum.
D_51

[Laplace's Daemon]

I've never been fast enough to be competitive, but I'm hoping that squats and deadlifts will help speed me up a bit. I like to do rides around 60 miles--enough to get out of the city and onto long stretches of stop light-less road, but don't require the prep of a century. Don't know how to keep the balance, but that can probably wait until I get to the end of my novice phase.

[D_51]

10/26

A couple of days riding the quad. Did 100 pushups, some planks and stretched one night. Did a bunch of riding, drinking and eating meat products.

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 175 x 2; 195 x 2; 210 x 5,5,5

OHP: 45 x 5,5; 75 x 5; 95 x 2; 110 x 5,5,5

PC: 45 x 2, 2, 2, 2, 2; 135 x 2; 145 x 2,2,2,2,2

PC first two sets I was racking on my chest. Third set on I was really getting my elbows up with the bar landing on my delts. The big difference was loosening my grip as I started moving by elbows under the bar.

[D_51]

10/28

Warmup:
Did some rotations and stretching

Squat: 45 x 5,5; 135 x 5; 185 x 2; 215 x 5,5,5

BP: 45 x 5,5; 125 x 5; 150 x 2; 170 x 5,5,5

DL: 135 x 5; 225 x 5; 275 x 2; 315 x 5

Dips: BW x 8,8

Curls: 75 x 8,8

20lb jump on DLs, felt fine. First 3 reps double overhand, then switched to alt grip.
Through in the dips and curls as the BP reps slowed down from 4 inches off the chest to lockout.

[D_51]

10/31

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 2; 205 x 2; 220 x 5,5,5

OHP: 45 x 5,5; 75 x 5; 95 x 2; 115 x 5,5,5

PC: 45 x 2,2,2; 135 x 2,2; 150 x 2,2,2,2,2

Stretching

Cleans felt good again, catching them high and racked on my delts. Feeling my calfs a little on the jump.

BW at 212.8, up 6lbs in 3 weeks.

[D_51]

1/2

Warmup:
OHS, pushups, situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 2; 205 x 2; 225 x 5,5,5

BP: 45 x 5,5; 135 x 5; 155 x 2; 175 x 5,5,5

DL: 135 x 5; 225 x 5; 275 x 2; 325 x 5
Used alt grip with right hand supinated, then did a static hold for 20 seconds with left hand supine. Then did shrugs: 225 x 5

Bench was solid, no slowing on the reps and had plenty more in me.

[D_51]

Sick Thursday. Tried to lift Sunday, couldn't get through warmups.

11/9

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5;135 x 5; 185 x 2; 210 x 2; 230 x 5,5,5

OHP: 45 x 5,5; 95 x 5; 110 x 2; 120 x 5,5,5

PC: 115 x 4 (hang cleans); 135 x 2; 155 x 2,2,2,2,2

Bike: 1min Lev1, 1 min Lev2, 4 min Lev3, 1 min Lev2, 1 min Lev1

Stretching

[D_51]

11/11

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 2; 210 x 2; 235 x 5,5,5

BP: 45 x 5,5; 135 x 5; 155 x 2; 175 x 5,5,5
Should have been 180, didn't verify log before workout.

DL: 135 x 5; 225 x 5; 295 x 2; 335 x 5
Left hand supine for set, then shrugs x 5 with right hand supine, then another 8 shrugs at 225 with double overhand.

Stretching

[D_51]

11/13

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 2; 215 x 2; 240 x 5,5,5

OHP: 45 x 5,5; 95 x 5; 115 x 2; 125 x 5,5,5

PC: 115 x 6; 135 x 2,2,2,2,2
Weight has been fine, but the bar has been 3-4 inches off my thighs at the start of the jump. These were done as hang cleans from the bar resting at mid-thigh. Starting to get the right feel.

Stretching

[D_51]

Happy with results from last 6 weeks. These are wieghts from work sets.
BW Sqt BP OHP DL PC
10-Oct 206 185 155 100 275 135
14-Nov 216 240 180 125 335 155

Making an adjustment to my program, I have been on the SS beginner A/B as written in SS. Adjustment will look like this:
Day 1 and 3
Squat 3x5
Alternate Pullup 3x5 / Row 3x5

Day 2
Alternate DL 3x3 / PC 5x2

Alternate BP / OHP as per SS

Will continue with linear progression on new program.

[D_51]

11/16

Warmup:
Rotations
OHS x 10
Bike 2 min
Knees needed some more warmup, so added bike.

DL: 135 x 5,5; 225 x 5; 275 x 2; 315 x 2; 345 x 3,3,3

BP: 45 x 5,5; 135 x 5; 160 x 2; 180 x 5,5,5

Stretching

[D_51]

11/21

Warmup:
OHS, Pushups, Situps x 15 each

Squat: 45x 5,5; 135x5; 185x2; 205x2; 225x4; 135x8,8,8

OHP: 45x5,5; 95x5; 115x2; 130x5; 115x5,5,5

Pullups: 5,5,4

Rough day, too much yard work.

[D_51]

11/23

Warmup:
OHS, pushups, situps x 15 eac
Pullups x 5

BP: 45x5,5; 135x5; 160x4; 185x5,5,5

PC: 135x2,2; 155x2; 165x2,2,2,2,2

Much better day than Sunday.

[D_51]

11/24

5 rounds of:

BW squats x 10
Dips x 8
Pullups x 2

[D_51]

11/28

Warmup:
OHS, Pushups, Situps x 15 each
Pullups x 5

Squat: 45 x 5,5; 135 x 5; 185 x 8,8,8

OHP: 45 x 5,5; 95 x 5; 115 x 2; 130 x 5,5,5

Row: 95 x 5; 115 x 5; 130 x 5,5,5

Bike: .5 mile Lev1, .5 mile Lev2, 2 miles Lev 3, .5 mile Lev 2, .5 mile Lev 1

Stretching

[D_51]

11/30

Warmup:
Bike 5 min Lev1
Pushups, Situps x 25 each

DL: 135 x 5,5; 225 x 5; 315 x 2; 355 x 3,3,3

BP: 45 x 5,5; 135 x 5; 170 x 2; 190 x 3,3,3 (Paused the last rep)

This will be my last post in the SS Logs area. My program going foward will not be SS, but will continue linear progression in DL and BP and start working on conditioning.
I am very pleased with the results I got on SS. Mass and strength gains have been solid and I met my targets in short order. I am certain I could continue (no real resets at this point) for some time, but this does not meet my overall goals. On the general training logs...
D51